10/3/19, Thursday
Push press
65 x 10 (strict)
115 x 3
140 x 5
155 x 5
170 x 4
That was all. My nephew was having problems with his gym membership, so him and his friend lifted at my house. Most of the session was me coaching them, but i managed to squeeze in push presses. So close to five reps! Next time, then I can increase weight.
10/5/19, Saturday
Warm-up
Mobility, stretching
Deficit power cleans
45 x 10
85 x 3
115 x 3
130 x 3
145 x 3
160 x 3
I need to watch more form videos and practice with just a bar for several hundred reps.
Squats
115 x 10
135 x 4
150 x 4
165 x 4
180 x 4
195 x 4
210 x 4
225 x 1 just because
225 x 1 better form
Deficit deadlifts
215 x 3
235 x 3
255 x 3
275 x 7
275 x 7
275 x 7
Not a bad way to spend Saturday night. The deficit deads grew easier as I adjusted from squatting, moving weight up to down to up, to deadlifting, which moves down to up to back down. It really took a moment to get my kinesthetic bearings.
Next week, I plan to tack on at least one long set of farmer walks. I can see this workout becoming a regular Saturday night activity, what with being single and all. Time will tell.
If learning to clean with acceptable form is your goal then I recommend starting from the hang.
Sounds good, will do. I’ve done cleans on and off since I had a second leg reconstruction. I like doing a couple power movements each week but am limited due to ROM in the ankle.
Have you seen CT’s instructional videos on the ThibArmy site?
Never. I gather they’re worthwhile? Some lifting instructional vids are great, whereas some are, shall we say, less than informative.
Yes. Took me awhile to find this thing, but here ya go. @littlesleeper, this is the same video I suggested to you. I just checked the ThibArmy site and couldn’t find it. Luckily, he posted it to YouTube.
I have never tried to learn how to do this. Maybe this will inspire me.
I did a lot of clean pulls first - just the extension and shrug part. After that, the rest came easy.
Thanks for digging up the tutorial, @Frank_C! That’s going to save me time and wear 'n tear. @ChickenLittle, let’s give thisblif a proper go, starting very light and hammering out good form. I’ve noticed that cleans are stressful to my wrists, hence learning proper form, but also very helpful when I have heavy stuff to move around my yard. Or when I’m cutting and hauling logs for firewood.
10/11/19, Friday
First workout of the week, right near the week’s end!
Push press
65 x 8 (strict)
115 x 3
130 x 5
150 x 5
170 x 4 failed 5th again
170 x 2
170 x 3 better
Frustrating! I’ll get there tho.
EZ bar rows / handle push-ups
110 x 6 / bw x 20
130 x 6 / bw x 20
150 x 6 / bw x 20
170 x 6 / bw x 20
190 x 6 / bw x 20
190 x 6
Tired today so I did unweighted push-ups. The light weight was a nice change.
Lateral raises / DB curls
23 x 8 / 35 x 10
23 x 9 / 35 x 10
23 x 10 / 35 x 10
Done. Didn’t feel like lifting, but glad I pushed through. I observed Yom Kippur, the Day of Atonement, Tuesday night til Wednesday night, which superceded the weekly workout routines. Even though it’s a solemn holiday, it left me encouraged and energized. The weather’s downright chilly here too, so I’m transitioning fully into the fall season.
Lots of workouts to update.
10/11/19, Friday
Stepmill, 17:00, 58 floors
10/12/19, Saturday
Hang cleans
45 x 15
95 x 8
115 x 3
130 x 3
145 x 3
I watched the Thibs video @Frank_C posted, and it helped my form tremendously. The downside is I don’t have full ROM in my ankle (from the crush injury) so I might have to modify things slightly.
Squats
65 x 10
115 x 5
140 x 4
155 x 4
170 x 4
185 x 4
200 x 4
215 x 4
230 x 1
230 x 1
Fantastic! I bumped up the sets by 5 pounds. Everything was crisp and tight, even the singles at the end.
Deficit deadlifts
235 x 3
255 x 3
275 x 8
275 x 8
275 x 8
Exhausting in the short term - and how! - but strengthening in the long run.
10/13/18, Sunday
Low incline DB press
53 x 10
63 x 6
73 x 3
78 x 10
78 x 10
68 x 15
DB rows
63 x 12
73 x 12
83 x 10
83 x 10
83 x 10
83 x 10
EZ curls
I go - you go, 50 lbs, 1 - 7 - 7 - 1
Single arm DB triceps ext
30 x 10
30 x 11
30 x 12
Lateral raises / rear delt flyes
18 x 10 / 18 x 8
18 x 11 / 18 x 9
18 x 12 / 18 x 10
10/14/19, Monday
Leg press, pin selectorized
100 x 15
130 x 15
175 x 15
190 x 15
205 x 15
Leg extensions / leg curls
140 x 10 / 140 x 8
140 x 10 / 140 x 8
140 x 10 / 140 x 8
Calf press
110 x 25
125 x 20
125 x 20
Hip abduction / adduction
165 x 15 each
180 x 15 each
195 x 15 each
Soon I’ll be repping the stacks.
Back raises
bw x 3 sets x 15
Treadmill
3.5 - 4.0 speed, 0 - 4.0 incline, around 20 minutes
10/15/19, Tuesday
Warm-up
Face pulls 4 x 15 x 15lbs
Curls/tri ext/lateral raises/OHP 10 x 15
Low incline DB press
55 x 10
65 x 5
75 x 12
75 x 12
75 x 10
75 x 6
65 x 15
My nephew’s current favorite lift. I’m thinking of changing to 350 method.
Seated cable rows, wide neutral grip
120 x 12
140 x 10
160 x 8
160 x 8
160 x 8
140 x 10
120 x 15
Low pulley cross body lateral raises
20 x 10
20 x 11
20 x 12
My favorite medial delt exercise by far.
Low pulley pec flyes / dips
20 x 10 / bw x 10
20 x 10 / bw x 9
20 x 12 / bw x 8
EZ curls
50 lbs, 1 - 8 - 1 plus burnout, 93 total reps
Hammering the workouts lately, great to see that.
Next year I’ll try to incorporate the power movements in some way.
10/18/19, Friday
Warm-up
Face pulls - 4 x 15 x 20lbs
Lat raises/tri ext/OHP/curls - 15 x 10lbs
Pullups / strict DB OHP
bw x 6 / 45 x 8
bw x 6 / 50 x 6
bw x 6 / 55 x 6
bw x 6 / 60 x 6
bw x 6 / 65 x 5
bw x 5 / 50 x 10
Improvement! I did 35 total pullups tonight and five reps of DB OHP with 3 pounds less than my 1RM in March. Since I lifted at Planet tonight, the strict OHP filled in for push presses. They’ll help me achieve my bodyweight push press, so it’s all good.
Low row machine / incline press machine
70 x 12 / 70 x 8
70 x 10 / 70 x 8
70 x 12 / 70 x 8
Cable pec flyes / dips
19.5 x 10 / bw x 9
19.5 x 8 / bw x 8
19.5 x 8
My shoulder felt pinched, so I ended dips early.
Rear delt machine flyes
85 x 12
85 x 12
85 x 12
DB curls / 2-arm DB triceps ext
35 x 8 / 60 x 8
35 x 8 / 60 x 10
35 x 8 / 60 x 12
Elliptical
25 mins, 6-12 resistance, 2.19 miles
Thanks, Mort! I’m looking forward to checking ng out your powerlifting progress.
I like having one or two power movements in my routine. Box jumps are great, but I’ve no box right now. I’m enjoying the push press and hang cleans. Which do you like?
I like box jumps (but I tend to rip something) standing long jumps as well.
Snatch grip high pull I love. My clean is ugly (will try to hammer them) I tried snatch as well and did quite good, I liked it.
Push press I haven’t thought of as a power movement but I like them too.
Some coaches here think standing long jumps are safer. They hurt my leg, hence me doing box jumps.
An article I read here a few years ago got me seeing push presses as a power move. The author pointed out how it’s an explosive, full-body lift that uses nearly every muscle and yields optimal results when done for few sets and reps. That changed my approach to the lift.
I cycle in and out of heavy barbell power movements rater frequently because they have higher potential for injury. I’ve no desire to miss even more training because a shiny-object explosive movement distracted me.